Primary Training Session
Get Moving || Warm-Up
Three rounds at ascending effort of:
10/7 Calorie Assault Bike
5 Burpee Broad Jumps
50 Foot Walking Lunge
50 Foot Bear Crawl
A.
Five sets of:
Bench Press x 1 rep @ 80%
Rest 2 minutes between sets
B.
Every minute, on the minute, for 20 minutes (5 sets of):
Station 1: 17-20/14-17 Calorie Assault Bike
Station 2: 15 Toes to Bar
Station 3: 10 Burpee Box Jump Overs (24/20″)
Station 4: Rest
At the 20:00 mark…
Three rounds for time of:
17-20/14-17 Calorie Assault Bike
15 Toes to Bar
10 Burpee Box Jump Overs (24/20″)
C.
Three sets of:
8-10 Half Kneeling Landmine Presses (each arm)
8-10 Chest Supported Rows
Rest as needed
D.
Three sets of:
10-12 Dumbbell Overhead Triceps Presses
10-12 Bodyweight Triceps Extensions
Rest as needed
Athlete Notes:
The 20 minute section of today’s workout doesn’t seem to bad, right? You get a full rest minute, the stations aren’t overly aggressive like they sometimes can be… then we add in the three rounds for time at the end and take away the rest minute. We’re expecting that three rounds to be in the 7-9 minute range, so you’re going to have to push the pace. That’s when it’ll hurt. Unbroken on the toes to bar, consistency on the burpees, and hammer the bike on that last round to bring yourself home!
Optional Additional Work Sessions
*Please choose to perform only those sessions that are most focused on your weaknesses, and only perform as much of the additional work as you can recover from successfully before your next training session.
Running Option
Complete at 75-80% of Max Heart Rate:
40-45 Minute Jog
Bike Erg/Row Option
Complete 40 minutes of nonstop cardio performed at 75% of your Max Heart rate.
This can be running, rowing, biking, skiing, or a combination of them.
Additional Work
Against a 3 minute clock, perform the following:
20/15 Calorie Ski Erg
10 Dumbbell Devil’s Press (50/35)
Max Distance Sandbag Bearhug Carry (150-200/100-150lbs) in the remaining time
Rest 2 minutes between sets and complete a total of FOUR sets.